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Egg vs. Summer squash — In-Depth Nutrition Comparison

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Significant differences between eggs and summer squash

  • Eggs have more copper, selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus; however, summer squash is richer in vitamin C.
  • Eggs cover your daily copper needs 217% more than summer squash.
  • Summer squash has a higher glycemic index. The glycemic index of summer squash is 13, while the glycemic index of eggs is 0.

Specific food types used in this comparison are Egg, whole, cooked, hard-boiled and Squash, summer, all varieties, raw.

Infographic

Egg vs Summer squash infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CalciumCalcium +233.3%
Contains more IronIron +240%
Contains more CopperCopper +3821.6%
Contains more ZincZinc +262.1%
Contains more PhosphorusPhosphorus +352.6%
Contains more SeleniumSelenium +15300%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +107.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +573.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +1390%
Contains more Vitamin EVitamin E +758.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B2Vitamin B2 +261.3%
Contains more Vitamin B5Vitamin B5 +801.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +51.7%
Contains more CholineCholine +4285.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +660.9%
Contains more Vitamin B6Vitamin B6 +80.2%
Contains more Vitamin KVitamin K +900%

All nutrients comparison - raw data values

Nutrient Egg Summer squash DV% diff.
Copper 2mg 0.051mg 217%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 0.2µg 56%
Choline 293.8mg 6.7mg 52%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0.142mg 29%
Vitamin B5 1.398mg 0.155mg 25%
Protein 12.58g 1.21g 23%
Vitamin C 0mg 17mg 19%
Phosphorus 172mg 38mg 19%
Fats 10.61g 0.18g 16%
Saturated fat 3.267g 0.044g 15%
Vitamin A 149µg 10µg 15%
Vitamin D 2.2µg 0µg 11%
Vitamin D 87IU 0IU 11%
Iron 1.19mg 0.35mg 11%
Monounsaturated fat 4.077g 0.016g 10%
Polyunsaturated fat 1.414g 0.089g 9%
Vitamin B6 0.121mg 0.218mg 7%
Calories 155kcal 16kcal 7%
Zinc 1.05mg 0.29mg 7%
Vitamin E 1.03mg 0.12mg 6%
Manganese 0.026mg 0.175mg 6%
Sodium 124mg 2mg 5%
Folate 44µg 29µg 4%
Fiber 0g 1.1g 4%
Potassium 126mg 262mg 4%
Calcium 50mg 15mg 4%
Vitamin B3 0.064mg 0.487mg 3%
Vitamin B1 0.066mg 0.048mg 2%
Vitamin K 0.3µg 3µg 2%
Magnesium 10mg 17mg 2%
Fructose 0.95g 1%
Carbs 1.12g 3.35g 1%
Net carbs 1.12g 2.25g N/A
Sugar 1.12g 2.2g N/A
Tryptophan 0.153mg 0.011mg 0%
Threonine 0.604mg 0.028mg 0%
Isoleucine 0.686mg 0.042mg 0%
Leucine 1.075mg 0.069mg 0%
Lysine 0.904mg 0.065mg 0%
Methionine 0.392mg 0.017mg 0%
Phenylalanine 0.668mg 0.041mg 0%
Valine 0.767mg 0.053mg 0%
Histidine 0.298mg 0.025mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +939.7%
Contains more FatsFats +5794.4%
Contains more OtherOther +72.6%
Contains more CarbsCarbs +199.1%
Contains more WaterWater +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +25381.3%
Contains more Poly. FatPolyunsaturated fat +1488.8%
Contains less Sat. FatSaturated fat -98.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.